Vette City CrossFit

2 Rounds
40/32 Calorie Echo Bike
40 Wall Balls (20/14)
30 V-Ups
20 Chest to Bar Pull Ups

Freedom (RX’d)

5 sets (Every 3:30)
200m Run
12 Clean and Jerks (135/95)
Touch and Go

8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower

Teams of 2
150 Dumbbell Shoulder to Overhead (35s/25s)
100 Deadlifts (185/125)
50 Box Jump Overs (30/24)

5 sets:
2:00 Amrap
8 Burpee Pull-ups
4 Wall Walks / 50ft Bear Crawl
Max effort Push-ups
—rest 1 minute between sets—

Strength:

Deadlift and Handstand Push Ups

5 sets (1:1)
200m Run OR 20/15 Calorie Bike
15 V-ups
To End of Building and Back (50s/35s)

Teams of 2
3:00 Amrap (4 sets)
500/425m Row (each/same time)
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-

Individual Option:
3:00 Amrap (4 sets)
500/425m Row
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-

Strength:

Bench Press and Box Jumps

“Great White Shark”

12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

Strength:

Front Squats and Pull Ups

‘Megalodon”

For Time:
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar

“More than a Memory”

3 sets:
2 Rounds
2 Rope Climbs (15ft)
6 Strict Handstand Push Up (Or 12 Push-ups)
12 Dumbbell Power Cleans (2×50/35)
-rest 1:1 between sets-